Q-Quimby
PAX: Scratch, Tornado, Tanner, Zoolander, Hansel, Trump, Nugget, Sea bass, Zartan, KY (Charlotte visitor), Tiger, Country boy, Gipetto, Ice man (Respect), Gillespie, Red roof, OJ, Water boy, Whamo, Happy Fingers, Wham!, Busch, Air Heart (Greensboro visitor), Forced Close, Loco, Bean Counter, Glen Ross, Tureen, Cardinal, Digiorno, Mad cow, Flipper (FNG), Giraffe (FNG), Barron (FRNG), Old Bay
Well it was Turkey Day and we were all looking for a reason to ask for seconds later in the day. It was cold, with frost on the ground and a serious nip in the air. Wasn’t sure who was going to show up in the gloom, but pleasantly surprised with the T-Day turn out and especially pleased to start the day with my 2.0’s (Tornado and Giraffe). We were 36 strong with 7 2.0’s and 3 FNG’s
WARM UPS
Mosey the long way around to side of school by HVAC unit
Round up
Shoulder Work-multiple stretches
Downward Dog
Upward Dog
Left leg forward
Right leg forward
SSH’s count of 25
Group Lap around HT
Thang 1
Partner-Up
Partner 1 – run across parking lot – incline Merkins – 5 wide, 5 normal and 5 narrow
Partner 2 – AMRAP Squats and then swap with Partner 1
Partner 1 – run across parking lot – decline Merkins – 5 wide, 5 normal and 5 narrow
Partner 2 – AMRAP Squats and then swap with Partner 2
3 sets of incline/decline
Group Lap around HT
Thang 2
100 yard field broken out into sections of 10 yards on the large parking lot
Rules:
7 Groups with each group running together
Always lunge walk first 10 yards, run the rest of the way
At 10 yards do 1 burpee, run back to start and do 5 LBC’s
At 20 yards, do 2 burpees, run back to start and do 10 LBC’s and so on to….
At 100 yards, do 10 burpees, run back to start and do 50 LBC’s
Group does SSH’s/Squats…SOMETHING until last teammate finishes
Group Lap around HT
Thang 3
Circle up for a little AB Work
First Set was Flutters
Second Set was Freddy Mercury’s
Third Set was Rosalita’s
Fourth Set was Gas Pumps
Final Set was spell MAYOR QUIMBY with both legs
Final, Final Set was a little Jack Webb
COT
A number of intentions and thankfulness for our health, family and new friendships through F3! We raised our requests to the Big Guy in the Sky and we were ready for the day, BUT WAIT. Busch pulled a surprise and now F3 morning workouts have a little dance vibe to it, sans the dance vibe. Beers all around and a great way to start the day!
F3 Louisville 